I looked you up. You're a youngster and I'm in a good mood today, so I'll help you out.
First, there are no shortcuts. It's October 12th, you didn't put in the work this summer, and you are over 2 minutes away from your goal. It isn't going to happen this cross country season. So take this lesson to heart and put in good consistent training and this time next year, you might be looking at sub 27:00 or faster.
Second, your performances are dropping off huge the farther you go after 1600m because you do not run enough and likely do not pace your runs in a way that will give you the aerobic background to run faster. That is a simple fix; run more. This week you are going to hit 40? Good, that is a start. You should continue up to 50ish this cross country season and don't bother pulling back your mileage to try to "peak" at the end of the season because you didn't bother putting in enough volume early on for that to be necessary. If you continue to build your mileage throughout the rest of this season, you are going to have some marginal improvements with what is left.
After this season you should give actual base training through the winter a try. Shoot for around 60 miles a week. I think that you have the foot speed that you can get your 5k time down to the low 16s this track season if you actually put in the work.
Third, you should run the paces that your coach tells you to for your hard days right now and on your easy days you should be running really easy. In races, you have no business going out faster than 5:30 the first mile. 28:00 is 5:36 per 1600 and you barely have the strength to run a 5k at that pace, let alone an 8k. You are going to have to race with your head to compensate for your lack of training.
Fourth, do not come on LetsRun and ask us for training advice and expect not to get criticized. The only people who ask training questions on here are people who have no idea wtf they are doing. So take this advice, put in the work, and don't come back here unless you are coming to inform us that you ran more, ran smarter, and achieved your goals.